User's Guide: The Ergonomically Correct Workstation

Suggestions

1.   Chair is adequate and adjusted properly.
  a. Feet should rest flat on the floor, or on a foot rest.
  b. Hips and knees should rest in a position of approximately 90%.
  c. Seat depth should not be too long; buttocks should sit all the way back in the seat without pressure behind the knees from edge of seat.
  d. Adequate lumbar support to fit natural curve in the low back.
  e. Chair height is adjustable.
  f. Arm rests for some employees are indicated.
     
2.   The work surface should be at an adequate height to allow for neutral position of the wrists, support for the arms on a padded surface (if you do not utilize arm rests), proper angle at the elbow and to encourage proper neck posture.
     
3.   The top of the computer screen should be at just below eye level with screen position approximately 20 inches from user.
  a. The screen should be positioned lower for those who wear bifocals.
     
4.   There is a proper copy holder for type of data entry you perform.

Minimize Eyestrain and Glare
1.   Screen angle and brightness should be adjustable.
     
2.   Screen should be perpendicular to office window when possible.
     
3.   Low, deflected lighting is preferable to overhead fluorescent lighting.
     
4.   Screen is free of dust particles.
     
5.   Those with vision impairment should have regular check-ups, and needs should be discussed with your eye doctor to insure their eyewear matches the work duties you perform.

Organization of Work Station
postural1The entire work area should be designed to minimize unnecessary, repeated reaching away from body or overhead.

Task Variation
Those who use VDT equipment four or more hours per day should plan their workday to break up long blocks of VDT use, when possible. For example, leave the VDT to file, proofread, return phone calls, or any other task which will change your body position. At least 10-15 minutes away from the VDT station for each hour of use is recommended.

Personal Health and Fitness
Any individual who uses their body to work (this includes all of us) is, in a sense, a professional athlete; you have a responsibility to keep your body in good "operating condition." We don't question the logic of sport athletes stretching, warming up, etc.

The better your physical condition, the better your resistance is to illness and injury. People in poor physical condition have more overuse injuries, and take longer to recover from an injury than individuals in good physical condition. Regular aerobic exercise, (i.e., walking, swimming, cycling) as little as 20 minutes 3 times per week, will increase strength and flexibility, improve circulation to the working muscles, and can help decrease stress.

There are many lifestyle habits and non-work factors that also increase the risk of injury: smoking, alcohol abuse, poor nutrition, aging, and some diseases, all reduce the body's resistance to injury and can slow healing.    
       

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